Benefits of Taking Intentional Breaks

The Power of Taking a Break I used to believe that productivity meant never stopping. Then I discovered something counterintuitive: my best ideas come when I'm not trying to have them. Last week, I was stuck on a project that had me spinning my wheels for hours. Frustrated, I stepped away for a 15-minute walk around the block. By the time I returned, the solution was crystal clear. The break didn't just refresh me, it unlocked what my focused mind couldn't access. Here's what I've learned about the art of strategic pausing: ✅ Your brain needs white space. Just like a well-designed page needs margins, your mind needs breathing room to process, connect dots, and generate fresh perspectives. When we're constantly "on," we're actually limiting our cognitive potential. ✅ Breaks aren't earned, they're essential. We often treat rest like a reward for hard work, but it's actually fuel for better work. The most productive people I know aren't the ones who work longest; they're the ones who work most intentionally. ✅ Quality matters more than duration. A mindful 5-minute break where you fully disconnect can be more restorative than a 30-minute scroll through social media. Step outside, take deep breaths, or simply sit quietly with your thoughts. Movement changes everything. Whether it's stretching at your desk, walking to get water, or doing jumping jacks in your office, physical movement shifts your mental state instantly. By giving yourself permission to pause, you actually accelerate your progress. You return with clearer thinking, renewed energy, and often the exact insight you needed. And don’t forget to hydrate. Start small today. Set a timer for one genuine 10-minute break. Notice what happens to your energy, your creativity, and your perspective. What's your go-to way to reset during a busy day? I'd love to hear what works for you. #productivity #wellness #mentalhealth #worklifebalance #mindfulness

The most overlooked productivity tool? 3-minute mental fitness breaks. Most leaders think they can't afford to stop. The truth? You can't afford NOT to. Research has found that even brief mindfulness practices significantly improve decision quality. One study showed that just a 3-minute mindfulness intervention enhanced critical decision-making abilities under pressure. I see this with my executive clients daily: • The fintech CEO who takes 3 minutes before board meetings to reset her mental state. She consistently makes clearer strategic decisions that her team can actually execute. • The hospital administrator who pauses between back-to-back crises. This simple practice helps him maintain emotional balance while handling life-or-death situations. • The startup founder who schedules five 3-minute breaks throughout his day. He reports fewer reactive decisions and better strategic thinking. Mental fitness breaks aren't meditation in disguise. They're strategic reset points that: 1. Break decision fatigue cycles 2. Reduce cognitive biases (we all have them) 3. Create space between reaction and response 4. Restore perspective when you're in the weeds How to implement this tomorrow: → Set specific break triggers (after meetings, before decisions, between tasks) → Keep it simple: 3 deep breaths, a brief body scan, or simply observing your thoughts → Stay consistent even when "too busy" (ESPECIALLY when too busy) → Notice the quality of decisions before vs. after these breaks Leaders often pride themselves on cognitive endurance, pushing through mental fatigue like it's a badge of honor. But the strongest leaders I know aren't afraid to pause, reset, and then decide. Mental clarity isn't a luxury. It's the foundation of every other leadership skill you possess. Try it tomorrow. Three minutes. Five times. Watch what happens to your decision quality. And feel free to repost if someone in your life needs to hear this. 📩 Subscribe to my newsletter here → https://lnkd.in/dD6bDpS7 You'll get FREE access to my 21-Day Mindfulness & Meditation Course packed with real, actionable strategies to lead with clarity, resilience, and purpose.

Leaders — take a break! That advice is really for everyone. However, we know that if leaders don’t model the behavior of taking time off and unplugging, their team members are less likely to care for themselves. More and more, I see team members joining meetings even though they have booked a day off or are on vacation. Their rationale is that it’s easier for them to attend a call here or there to stay informed than to come back and play catch-up. I can’t tell you how much that makes my head spin. Listen, I have been there. I have taken the “day off-ish” where it feels like you can’t untether from work, but I cannot reinforce enough how critical it is to set those boundaries….for yourself and the people you work with. Working endlessly is a direct path to burnout. Nothing will impact your efficiency and productivity more than draining every drop of your energy and attempting to push forward on fumes. Taking a break and using your PTO is how you remain focused and deliver quality results because you give your mind a chance to rest. My best ideas always come after I disconnect—not when I am running on empty. Not only do you need time away from work to breathe and reboot, but your PTO is also part of your total rewards package. You are legit leaving money on the table when you don’t take those days and many companies cap how much you can roll over into the next year. So, if you want to maximize your compensation package, take the time off! A recent LinkedIn study showed that while 54% of individual contributors check in on vacation, the number jumps to 70% for managers and 77% for senior leaders. Additionally, senior leaders also experience heightened guilt when taking time off. As leaders, every time we send an email or jump on a call when we’re supposed to be off, we send a message to our teams that they should do the same and that work matters more than their well-being. People will only feel comfortable taking time off when the company culture values it and when they see their managers embracing it. No matter where you are in your career or what you do, we all need time to recharge. It’s critical to our mental well-being and overall health, but it’s also how we remain all-star employees. Even elite athletes have days off….so if Simone Biles or Tom Brady can take a day and still be the GOAT, you can, too 😊 But in all seriousness, your time off matters. YOU matter. And if you’re a leader, you are responsible for setting the example. Take a break and inspire others to do the same. #wellbeing #takeabreak #unplug #recharge #youmatter

I don’t get my best ideas in forced ideation meetings. I get them during my 45-minute disconnect sessions. Most people think innovation comes from working non-stop. But real breakthroughs don't come from grinding harder - they come when you step away from: - Work - Screens - Constant hustle Research from UC Berkeley shows a striking finding: taking regular breaks from technology boosts creativity by 60%. Bill Gates does this through an annual think week - where he lives in an off-grid cabin in the woods just to disconnect and think. But that’s not an option for you and me, so here are my easier alternatives that consistently lead to breakthrough ideas: 1. Tech-free nature walks ↳ Nature walks without my phone force me to notice things I'd usually miss. The fresh air clears mental clutter, and new environments spark unexpected connections. ↳ Moving outdoors boosts my energy, making me feel more refreshed and open to new ideas. 2. Doodling and mind mapping ↳ It allows me to visually explore ideas and connect dots I'd normally overlook. ↳ The freeform process helps me think without constraints while giving my brain a productive break. 3. Zero-pressure brainstorming ↳ I ask “What if?” questions when there’s no need to do so, and welcome every idea without any judgment. ↳ It leads to bold, unexpected solutions because no idea is off-limits. ↳ By exploring all possibilities, I find more innovative answers. Following this routine fuels the kind of creativity that sets you apart. This intentional disconnection creates space for breakthrough ideas that others miss while stuck in their daily grind. What's your favorite way to disconnect? Has it ever led to an unexpected breakthrough? #breaksessions #productivityhack #personalgrowth

Consider this suggestion that has helped me survive this industry for three decades at Microsoft, Google, and Amazon…during this holiday season step back from the endless cycle of activity and think, reflect, and live in the moment. Being busy every second isn’t what leads to inspired decisions or breakthroughs. Instead, it can stifle creativity, increase stress, and prevent the innovative thinking that moves the needle. Ignore work and be with your family – I guarantee that you will have better ideas and more energy when you restart next year. Here are the specifics: 1. Create Space for Innovation: The best ideas often emerge when you have room to breathe and think. Give yourself permission to slow down over the holidays. With that mental breathing room, you’ll be better equipped to imagine creative approaches, develop new strategies, and identify opportunities that may have been hidden in the day-to-day grind. 2. Prevent Burnout: Non-stop work leads to burnout—worn-down energy levels, reduced clarity, and diminished effectiveness. By intentionally setting aside time to recharge, you protect your mental and physical well-being. Returning to work refreshed means you can hit the ground running with renewed focus, making it easier to channel your energy into the projects that drive real results. 3. Refresh Your Objectives: Innovation doesn’t just appear out of thin air; it emerges when you thoughtfully consider what’s been working and where you can improve. Use the slow ramp at the start of the year to reflect on the road ahead. Coming back with a fresh perspective will help you zero in on what matters most, ensuring your efforts align with your core objectives. 4. Invest Time in Yourself: Slowing down provides time for learning and personal growth—reading, thinking, or exploring new perspectives outside your normal routine. By expanding your horizons during the break, you return to the office with heightened curiosity and sharper judgment, ready to tackle complexity. This holiday season, step away from the mindset that more activity equals more success. Instead, recharge. Let your mind wander. Immerse yourself in moments that inspire you. By doing so, you’ll return to work with greater clarity, a fresh sense of purpose, and the creative momentum.

I have a confession to make… I was feeling like sh*t the past few weeks. - Stressed - Overwhelmed - Close to burnout Here’s the thing with solopreneurship that nobody talks about... Everyone wants to show how great life is when you strike it out on your own. Hell, I’m guilty of it too (because most times, it’s true). But sometimes… Especially if you battle with mental health issues like I do, life can get hard. It starts to feel heavy. Work is no longer play, it’s a burden. So, instead of having a pity party, I chose (positive) action. I made the intentional decision to change my normal routine. Instead of going back to work on the biz after lunch, I took a walk outside. I realized I have access to gifts I often neglect: - The sun is shinning - It’s 75 degrees outside - I’m surrounded by nature So, I put in my AirPods, laced up my Hokas, started Endel, and went on a walk. - No phone calls - No notifications - Just being in the moment After just 30 minutes: - I felt inspired - I felt creative - I felt happy! It was such a small choice, but it made a big impact. That’s the funny thing about high quality behaviors… They can be as simple as ABC: - (A)nchor moment: “After I finish lunch” - (B)ehavior: “I put on my Hokas and walk outside” - (C)elebrate: “I smile (and take a selfie for LinkedIn)” Remember: Being a seller, entrepreneur, creator, or job seeker (the list goes on)... It can take a toll on your mental health. It's stressful doing hard things. But ultimately, we're humans first and professionals second. Don’t forget to take intentional breaks throughout the day to disrupt the negative cycle of bad news, the mundane grind, or limiting self-talk. The breaks will have a major impact on your overall mood. And when you feel good, you perform better. Plus… 🐝s are meant to be in nature! All that to say…there's a lot going on. How will you take a small moment to “shine” today? #StressAwareness